Workout of the Day:
Weighted Pull-Ups
3-3-3-3
and then,
Three rounds for time of:
400 meter run
25 Hang Power Cleans (95/65 lbs.)
25 Knees to Elbows

CF Invictus Tape Step One

How To Tape Your Hands
Written by Calvin Sun

Every CrossFitter has experienced a torn callus but I think it’s completely avoidable if you take the proper precautions. Perform callus maintenance regularly, don’t use too much chalk, and avoid workouts with hundreds of pull-ups. But what’s a CrossFit athlete to do when the inevitable tear happens? Taping your hands is certainly a good option. The problem I see is that most people have no clue on how to tape their hands. The most common “technique” I see employed is simply taking a length of athletic tape and wrapping it around the palm several times. Without a doubt, this is the best way to waste athletic tape and do absolutely nothing to protect your hands. Anyone who has taped with this method can tell you, a few pull-ups is all it takes to turn this shoddy tape job into a rolled up bundle of tape, chalk, and skin. 

Most tears occur at the base of either the ring finger or middle finger, so it’s pointless to tape your palm. The best way to protect your hands and to prevent tears is to cover these hot spots. A former co-worker of mine was a gymnastics instructor and a few years ago she showed me this great way to tape the hands:

  • Step 1. Take approximately 5 inches of standard athletic tape and fold it length wise. Wrap it around the base of your finger and overlap the excess. The ends should cover your tear/hot spot. 
    CF Invictus Tape Step One 
  • Step 2. Take another length of tape approximately 10 inches. Tape the wrapped section to one end of the tape and fold width wise so that the other end of the tape also covers the wrapped section.
    CF Invictus Tape Step Two 
  • Step 3. You now have a grip for your hands. If you did it correctly, there should be enough excess below the wrist joint to secure it with tape. Simply wrap some tape around your wrist to hold it in place. 
    CF Invictus Tape Final Step 

Instead of having 1 or 2 layers of tape to cover your callus tear, you have 6 layers of tape over that spot if you use this technique correctly. You don’t have to wait until you tear to use this method either. If your callus is already showing signs of failure and there’s plenty of pull-ups in the WOD, you might want to consider taking some preventive measures.

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Ben S.Christina SearsATPopsCalvin Sun Recent comment authors
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Ben Sullins
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Ben Sullins

Can you also add a section that goes around the middle finger for an increased coverage area?

Christina Sears
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Christina Sears

GOOD to know.. i tore both my hands a few weeks ago.. i also have been rubbing utter balm on my hands.. help it out a bit… 🙂 awesome read!

AT
Guest
AT

Pullups
50/70/90/110

WOD
22:32
Sub’d run with 500 meter row. Humbling workout. Much easier on paper.

Calvin Sun
Member
Calvin Sun

Pops,
The taping method described above is primarily intended to protect the hands of athletes who wish to continue training after incurring a friction-related injury as well as those with hands that are prone to ripping/tearing. Mechanical advantage on grip ranges from minimal to none. Instead, I would advise you to work on increasing your grip strength. Anything that requires you hang from a pull-up bar, deadlifts, kettlebell drills, crushing beer cans, etc would all be fair game.

Jim Martin
Member
Jim Martin

Cal, As a novice, older Crossfitter, I have only chalked when my hands are too slippery to grip the bar during my “assisted” pull-ups. The chalk gives me some traction on the bar (I am a sweaty palms kinda guy), but sometimes that traction seems to promote blisters. I have been told that blisters lead to tough skin and tougher skin prevents blisters, so “just work through it.” My question has two parts: 1. Does tape help with grip and traction, or is it just a protective device for those of us with tender palms? 2. If so, am I… Read more »

Calvin Sun
Member
Calvin Sun

Ben,

I would suggest you go easy on the hand lotion to begin with before resorting to taping.

Calvin Sun
Member
Calvin Sun

Christine,
The strip in step 2 is actually twice as long as what you see pictured. It’s been folded on itself with the middle forming the bottom of the strip and the ends securing the wrapped section.

Ben Sullins
Member
Ben Sullins

Cal,

Great info, will for sure use it since my hands always seem to want to tear…

B

christine
Guest
christine

Calvin, having trouble with number 2. Are we folding multiple pieces over the wrapped section? The tape looks wide for being folded.

FAQ - Workout of the Day (WOD)

What does WOD mean in CrossFit?

WOD stands for Workout of the Day. Most CrossFit gyms post one workout each day for their members and online followers to complete. Invictus currently offers THREE free programmed WODs each day (shown above)... and even more personalized and online supplemental programs through Invictus Athlete.

Which program is right for me? Can I move between them?

One thing that sets Invictus apart from other CrossFit gyms and online training programs is that we recognize everyone has different fitness goals, abilities and needs. Be sure to pick which programming is right for you so you can get a great workout that meets your needs.

What does 30X0 mean? (How to read the WOD)

Another thing you might notice that’s different about our programming is that we use ‘tempo training’ - almost always in the Fitness programming and in various cycles for the Performance and Competition programs. Those extra numbers (ex: @30X0) might seem confusing at first glance but you’ll totally get how it works and why we like to use it after reading this. Trust us, you’ll soon witness the many benefits firsthand. Learn more about tempo training.

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Workout on your own and don’t have much time for your warm-up? Here’s a couple of quick and simple ones for your shoulders, squat day, deadlifts, and everyone’s problem area, the thoracic spine.

What if I can’t lift the weight or do the movement as prescribed?

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Here are some rules of thumb for scaling weight in metcons (lifting for time). For gymnastics movements, there are some simple scaling solutions as well. If you are unsure, reach out to your Invictus coach! We are here to make sure you get the safest and best workout possible - proper scaling allows for that.

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If you have been doing CrossFit for a while now, you recognize that our program excels due to the high intensity component. With that being said, one thing you have to keep in mind is that you can’t sustain that high intensity every single day; otherwise your body ends up breaking down.

You can learn more about how often someone should take a rest day in this article.

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AMRAP means “As Many Rounds (and Reps) as Possible” in a certain time period. For example, the workout might say...

AMRAP in 10 minutes of:

30 Double-Unders
20 Pull-Ups
10 Thrusters

So you would keep going through the cycle of those three exercises until the 10 minutes is up. Your score is the number of complete rounds plus any extra reps you did. So if you did four complete rounds plus 15 Double-Unders in the fifth round, your score would be 4+15.

What does OTM mean?

OTM stands for “On the Minute” and is the same thing as an EMOM. When you see that come up in a workout, you have up to one minute to complete the exercise required. Normally what’s prescribed won’t take the entire minute so you also have whatever is left of the time to rest until the next minute starts and you do the next set of prescribed work. And so on.

What does NFT mean?

NFT stands for “Not for Time” and means that you shouldn’t rush or try to go fast, but instead, focus on technique, skill, form or whatever you are working on for that movement.

How heavy should my first set be?

You might also be wondering where to start your first set if, for example, the workout of the day calls for 5 sets of Deadlift x 5 reps. Is the first set a warm-up or is that the first working set? Here’s our recommendation for how to properly build to your starting weight and what we consider warm-up sets and working sets.

How can I figure out my 1RM?

We frequently use percentage references in prescribing the number of reps to perform, so it’s essential that you have a good idea on most of your maxes.

Let’s say it’s been awhile since you have attempted a 1RM; maybe you had an injury a few months ago, or maybe you just somehow keep missing the 1-RM test days, or maybe you just forgot to write it down in your log book. If you have a multiple-rep max, you’re in luck. There’s actually a simple equation you can use to calculate an estimated 1RM based on the max number of reps you can do at a given weight.